What many say about Biotin is that it helps in hair growth. But, not many know that it can also help improve the overall health along with skin and nails.

What is Biotin? How is it Useful?

Biotin is actually a B-complex vitamin, known as Vitamin B7. Some even call it as Vitamin H.

It plays a vital role in the metabolism of cells, amino acids, fats and protein, in addition to producing fatty acids and promoting cell growth.

Its main function is to help the body grow and repair itself.

It is usually prescribed to the pregnant women as it helps in the development of the fetus and also for liver health.

What Foods are Rich in Biotin?

Since Biotin is a water-soluble vitamin, it is not stored in the body. It is usually manufactured by the gut bacteria or either obtained by eating certain foods high biotin or taken as a dietary supplement in the form of Biotin pills/tablets.

Egg Yolk: A single whole, cooked egg provides up to 10 mcg of Biotin.

Liver and other meats: A 3 ounce or 85 gms serving of cooked beef liver provides 30 mcg of biotin. Other meats also provide good amounts of this hair growth vitamin.

Nuts and Seeds: A ¼ cup of roasted Almonds contain 1.5 mcg of biotin. You can also include Peanuts, Walnuts, Pecans and Sunflower seeds.

Dairy: Although a bit low, even milk, cheese and plain yogurt contain Biotin. A single ounce or 28 gms of Cheese contains 0.4 mcg and 2% milk contains 0.3 mcg, while a single cup of play yogurt contains 0.2 mcg.

Cauliflower: A single cup of cauliflower provides you with 4 mcg of Vitamin B7.

Although, these foods are rich in Biotin or B-complex vitamin B7, it should be noted that the foods must be organically grown or else they do not contain the required amounts of Biotin is consumable form.

One best way to make up for the deficiency is to take the best biotin supplement.

Since, there are various biotin tablet brands available in the market that promise to deliver the best results, it is a bit confusing to choose the worthy supplements brand from the lot.

So, in this article, we’ve reviewed the top 10 biotin supplements available in India that has higher efficiency without any side effects.

Best Biotin Supplements in India for Hair, Skin and Health

1.Wow Biotin Maximum Strength

This is the best quality Biotin supplement in the market with 10000 mcg Biotin and 60 mg Calcium combination in a single tablet.

It is completely free of fillers, binders or additives and helps in the growth and maintenance of your skin, hair and nails.

What is the Recommended Biotin Dosage?

Below are a few recommendations based on your age to ensure you are getting enough biotin every day.

Birth to 12 months: 7 mcg

1 to 3 years: 8 mcg

4 to 8 years: 12 mcg

9 to 13 years: 20 mcg

14 to 18 years: 25 mcg

Above 18 Years: 30 mcg

During Pregnancy: 30 mcg

While Breastfeeding: 35 mcg

Lastly, please note that if you’re having any history of health issues or planning for a pregnancy, then please consult your doctor and he will suggest the right dosage according to your requirement. Don’t just blindly consume these Biotin supplements in such cases.